Month: July 2013

Front squat 5-5-5

Back squat 5-5-5

Barbell lunges 8-8-8

Skill Session

Hang clean triples: 5 sets (not max weight; the focus is on speed under the bar and perfect mechanics)

Work up to a single weighted pull-up, then perform 3 max sets of strict pull-ups or strict weighted pull-ups (minimum 5 reps per set if using weight).

GHD hip and back extensions: 3 sets of 12-20 reps


Due to the CrossFit Games, several staff members will be out of town–and one will be competing! We apologize for cancelling a few classes from July 25-28.

Please note the cancellations and additions below, with apologies. The class sign-in page will reflect the new schedule for this week.

Thursday, July 25

Cancelled: 4, 5 and 6 p.m.

Added: 8 p.m.

Friday, July 26

Cancelled: 6:30 a.m., 8 p.m.

Saturday, July 27

No changes

Sunday, July 28

No changes

Monday, July 29

Cancelled: 6:30 a.m.

You can watch Tyson compete on the CrossFit Games website!


Watch the final day of the CrossFit Games here:

Please note there is no 6:30 a.m. class on Monday, July 29, due to the CrossFit Games. Go, Tyson!

Two rounds of:

20 burpees

30 box jumps or step-ups

40 kettlebell swings

50 squats

Skills Session

Jerk: 5 sets of 2 reps at 50% 1RM

5 sets of 1 clean and jerk at 80%

3 sets of 3 snatch pulls at 100% of snatch